Goal: Bulk up to 205, then cut to 200. Currently sitting at approx 192. Having a hard time putting on anything but body fat at this point. Natural body weight is around 150-160, so happy that I have put on this much so far.

Workouts are seperated into one group per day (chest, back, arms, legs, shoulders), 4-5 days a week for an hour at a time. Lately have been enjoying super sets, 8-10 really heavy immediately followed by a different exercise but same muscle for 10 reps. I do one set of 20 squats before every workout (read about an oldschool program called the squats and milk routine), do most lifts with free weights, etc. Roughly four different lifts for each group, 8-10reps, four sets.

At this point I have lifted myself stupid, and am mostly looking for tips beyond the "work harder eat more" sort, though anything is helpful, if you truly think that after peaking for a year, all I have to do is that. Any crazy supplements that have worked? I'll take anything as long as it's vegan.

"you have no respect for life, violence you can understand, your turn to feel the pain, retribution from my hand."

Mon Chest., Started with one set of squats, 20 reps @ 185 then barbell bench super sets with dumbell fly. Try to do 2 full seconds on both contraction and expansion, so they are slow lifts.185*10, 27.5 fly*10185*8, 27.5*10185*6, 27.5*10165*8, 27.5*10

Cable pull up50*1050*8

Cable Pull Down70*1060*10

short work out, ran out of time.

"you have no respect for life, violence you can understand, your turn to feel the pain, retribution from my hand."

One quick question - just wondering the reason for doing 20-rep squats on a daily basis. Typically, when I see people incorporate 20-rep squats, it's done as a single-set on leg day (ala the old "breathing sqauts" program where you take your 10 rep max and grind it out for 20, even if it takes 5 minutes to complete). Just wondering the reason for making 20-rep squat sets a warm-up each day - it's interesting to see, but I'm curious if all the effort that goes into them might be draining your strength for the following lifts.

"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Thansk a ton for the interest. I read about a program called the Squats and milk routine. Do one set of 20 squats, with a weight heavy enough that it is very hard to finish, almost to failure, and drink a ton of milk (soy for us obviously). The general theory behind it is that by working your largest muscle group first and close to failure, it kick starts the rest of your body's hormones to build muscle. I have gained roughly 5-10 lbs while on it, but I have also changed a good amount of other things while simultaneously doing the program, so can't 100% vouch for it. You think theres any credence to the theory? thanks.

Friday's workout was back, but I don't remeber everything, so we'll just call it good.

"you have no respect for life, violence you can understand, your turn to feel the pain, retribution from my hand."

vegan801power wrote:Thansk a ton for the interest. I read about a program called the Squats and milk routine. Do one set of 20 squats, with a weight heavy enough that it is very hard to finish, almost to failure, and drink a ton of milk (soy for us obviously). The general theory behind it is that by working your largest muscle group first and close to failure, it kick starts the rest of your body's hormones to build muscle. I have gained roughly 5-10 lbs while on it, but I have also changed a good amount of other things while simultaneously doing the program, so can't 100% vouch for it. You think theres any credence to the theory? thanks.

Friday's workout was back, but I don't remeber everything, so we'll just call it good.

The "squats and milk" program is pretty much the same one that I was thinking of

Typically, I've seen it done as a once-per-week program, never seen anyone doing the squatting as a daily part before. Though, I'm sure that with the frequency that your body is definitely well-primed for squat mode from the regular abuse, so that's got to be a bonus

I've always heard great things about the program - my mental toughness for heavy high-rep squats sucks, though, so I've always been more of a low-rep guy myself.

Best of success with the training!

"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous